How to lose and tone properly?

I'm a track and distance runner who tore my ACL running hurdles in April. I had surgery in July, and will be able to go back to running in October. I have started working on my diet, incorporating more proteins, fiber, carbs, diary, fruits, and veggies. I want to start lifting again and just get my body used to physical activity, but I also want to get lean and tone and gain back the conditioning I had before the injury. I would like to know some eating habits and exercises I can use to get back to my lean body frame ideal for the type of running I enjoy doing. I'd like to participate in a 5K in the end of November, and I want to feel and look fit enough to do it. Thanks.

My ideas? Try to do 200 minutes of cardio a week. Remember fat does not turn into muscle, so you need to lose your fat while putting on muscle. Work hard, but don't over 60 minutes at a time. Do planks and other abs exercises on alternate days.

On training days, do 5-10 minutes of cardio to warm up, then do your weight training. Do 30 to 60 minutes more of cardio, then go home.

The best time to eat is just after your workout within an hour when your metabolism is raging. For your muscles, incorporate some isolated soy protein or whey protein. Whey is more potent but the soy tastes better!

Don't look at your scale as the be all and end all, but get a measuring tape to check your progress, and that will show more tangible results.

Read magazines like Shape, Womens Fitness, Fitness, etc to get tips and to stay motivated.

Good luck and stick at it. This plan has lost me 20 lbs in 12 weeks so far, just go for it!